Squat - Freehand Jump

Recommendations: 1-3 Sets, 4-10 Reps

Beginner Quads Glutes Hamstrings Calves Lower Back Strength Body Only Push Compound Gym

Purpose: To develop core strength of the lower and middle body.

Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.

Keep your back straight, not curved, and your head looking straight forward, not down. Position your feet shoulder width apart and your toes facing forward. Cross your arms in front of your chest. This is your starting position. Slowly bend through your knees until you are in the squat position, thighs parallel with the floor, knees about90 degrees. Inhale during this part of the exercise movement. Pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement. As you land on the floor again, immediately squat down, thighs parallel with the floor, knees about90 degrees. Inhale during this part of the exercise movement. Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.